intervals
8 mins (90 secs jog rec), 6 mins (90), 4 mins (60), 3 mins (60), 2 mins (60), 1 min at 10K/ 5K pace Rouken Glen loop (INTERVALS); Alternative marathon session – Marathon paced run 14.5 miles with 10.5 @ MP – Glasgow Green (TEMPO)
Event Category: training
threshold hills
2x 15 min @ threshold pace, off 3mins, Sherbett Loops (THRESHOLD>HILLS)
threshold speed
8 min @ threshold pace, 2 mins off, 5x800m @5K pace, 60 secs off, Fotheringay/ Teregles Loop (THRESHOLD> SPEED INTERVALS)
tempo
25 mins tempo run Bella Park (TEMPO)
intervals
Option 1 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m, 1 x 800m – 200m jog recovery throughout 5K pace, Track (INTERVALS>SPEED); Option 2 – 1 x 800m, 2 x 600m, 4 x 400m, 2 x 600m – 200m jog recovery throughout 5K pace, Track (INTERVALS> SPEED) ; Alternative marathon […]
Threshold>Speed
6 min threshold (2 min rec) > 10x1min brisk with 30sec easy jog rec, route of 2 mile loop, Bella Park (Threshold>Speed) Route:https://www.strava.com/segments/9736370
intervals
3 or 4 x 1 mile @ 10k pace, B in the Park loop with 75sec recovery- Pollok park (Intervals) Route:https://www.strava.com/segments/9215173
tempo
5/ 6.5 mile tempo run, Parkrun route Pollok park (Tempo) Route:https://www.strava.com/segments/11598161
controlled speed
2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec), Track (Controlled speed) Route:
intervals
8x 650m with reducing recoveries (80,75,70,65,60,55,50,45) @5k pace, Bella Park (Intervals)
tempo hills
Continuous hills 5-7 loops, Queens Park (Tempo hills) (alternative Queens Park session available without the steep hill) Route:on Strava
intervals
5 or 6x 1K @5K pace with 1 min rec, Bella Park (Intervals) Route:Strava
tempo
20 min tempo (10 min out and back), start triangle near M77> follow path> follow white poles> turn left onto Pollokshaws Road. Pollok park (Tempo) Route:Strava
speed
10-12x400m with 200m jog rec, Track (Speed)
threshold>speed
10 min hill threshold x2 on grass opposite Pollok House with 2 min rec (back up Meadow Hills)> 6x90sec efforts with jog back to start recovery, Pollok House, Pollok Park (Threshold>Speed) Route:Strava